OCTOBER STATS

RUNNING - 123.4
RUN ELEVATION - 3,491
RACES - none
CYCLING - 226.7
CYCLING ELEVATION - 10,648, Ride the Plains and Secret City Ride
ALL ACTIVITIES - 350.1

TEN 26 - 31

Week 4 of 5k Training

I didn't do a good job with the little things last week. No gym sessions or yoga, although I did do more pre- and post-run bodyweight exercises. MUST IMPROVE! My left hamstring is still a bit of an issue.

Monday 26

Resting HR 55. Sleep 8h 2m. Deep 3m. Light 6h 52m. REM 1h 7m. Awake 3m. Body battery 100/64. Weight 170.6 lbs. Delta 0.0 lbs. BMI 22.6. Body Fat 7.6 %. Body Water 67.4 %.

Easy Morning Run

Relative effort 18. Ride ISOs. 5.38 mi. Time 50:04. Avg Pace 9:18 min/mi. Elev Gain 164 ft. Avg HR
140 bpm.

Niggles: left hamstring

Yoga For Runners - Physical & Mental Stamina | Yoga With Adriene 

Tuesday 27

Resting HR 56. Sleep 7h 56m. Deep 43m. Light 5h 15m. REM 1h 58m. Awake 5m. My sleep was not good and I think it was due to, too much alcohol. Body battery 88/39. Weight 170.6 lbs. Delta 0.1 lbs. BMI
22.6. Body Fat 7.6 %. Body Water 67.4 %.  

Hill Repeats

Relative effort 23. Ride ISO 2.1. 5.36 mi. Time 50:05. Avg Pace 9:21 min/mi. Elev Gain 217 ft. Avg HR 142 bpm. 10x 20 seconds with a best pace of 7:09. I could go harder if my left hamstring felt better. 

Niggles: left hamstring

Gym Session at Planet Fitness: 35 minutes. TM warm up. Selectorized machine leg press, hamstring curl, calf press, pull downs, and chest press machines. Dumbbells for lateral, front, and press. Core and mobility.

Wednesday 28

Resting HR 56. Sleep 9h 18m. Deep 52m. Light 6h 12m. REM 2h 14m. Awake 10m. Body battery 96/43. Weight 169.8 lbs. Delta -0.8 lbs. BMI 22.5. Body Fat 7.4 %. Body Water 67.6 %.

Watopia

My first Zwift ride of the fall season. Relative effort 12. 18.61 mi. Time 1:00:16. Avg Speed 18.5 mph. Elev Gain 571 ft. Avg HR 122 bpm.

Thursday 29

Resting HR 57. Sleep 9h 7m. Deep 42m. Light 5h 17m. REM 3h 8m. Awake 3m. Body battery 87/44. Weight 172.0 lbs. Delta 2.2 lbs. BMI 22.8. Body Fat 8.0 %. Body Water 67.1 %.

Gym session at Planet Fitness: Selectorized machines: leg press, calf press, row, back extension, and shoulder press. Dumbbell incline. Core and mobility

Friday 30

Resting HR 58. Sleep 7h 28m. Deep 30m. Light 5h 23m. REM 1h 35m. Awake 7m. Today I will need a nap. Body battery 100/52. Weight 174.0 lbs. Delta 2.0 lbs. BMI 23.1. Body Fat 8.6 %. Body Water 66.7 %. I now need to eliminate chips from my diet. 

Intervals

Relative effort 42. 2 easy.10x90 seconds at 5k pace (average pace for the 10 = 6:55.6) - 60 seconds IR. 2 easy.

Niggles: I'm still feeling the left hamstring, but it did not restrict function or effort.

Saturday 31

Resting HR 53. Sleep 8h 38m. Deep 30m. Light 5h 55m. REM 2h 13m. Awake 6m. Body battery 100/48. Weight 172.1 lbs. Delta -1.9 lbs. BMI 22.8. Body Fat 8.1 %. Body Water 67.1 %.

7 Miles Easy

Relative effort 26. I was dealing with a higher HR for the first 2 miles. 7.09 mi. Time 1:05:02. Avg Pace 9:11 min/mi. Elev Gain 98 ft. Avg HR 139 bpm.

Niggles: My right calf got sore.

TEN 19 - 25 (72.2 / 8:47)

Week 3 - 5k Training

I'm really tired following the ride Saturday. Travel to Gatlinburg was tiring as well.

Monday 19

Resting HR 58. Sleep was good I didn't need my ear plugs. 7h 37m. Deep 52m. Light 4h 55m. REM 1h 50m. Awake 4m. Body battery 89/39. Weight 170.9 lbs. Delta -1.9 lbs. BMI 22.7. Body Fat 7.7 %. Body Water 67.4 %.

Easy 6

Relative effort 17. Ride ISO 2.1. 6.44 mi. Time 1:00:03. Avg Pace 9:20 min/mi. Elev Gain 180 ft. Avg HR 137 bpm. 

Niggles: no niggles but I'm still feeling a little tired.

Tuesday 20

Resting HR 56. Sleep 8h 42m. Deep 1h 2m. Light 5h 51m. REM 1h 49m. Awake 5m. Body battery 100/38. Weight 173.2 lbs. Delta 2.3 lbs. BMI 23.0. Body Fat 8.4 %. Body Water 66.9 %.

5 Miles Slightly Faster (no hills)

Relative effort 38. 5.90 mi. Time 50:03. Avg Pace 8:29 min/mi. Elev Gain 75 ft. Avg HR 148 bpm. Zone 2 for 43% and zone 3 for 49%

Niggles: no issues

Rec Ride

Easy ride with some climbing. Relative effort 20. 15.74 mi. Time 1:03:28. Avg Speed 14.9 mph. Elev Gain 814 ft. Avg HR 132 bpm.

Niggles: My right upper hamstring is sore.

Wednesday 21

Resting HR 61, a little high. I find that on days when I double my resting HR is higher. Does this effect sleep? Sleep 7h 40m. Deep 38m. Light 5h 57m. REM 1h 5m. Awake 3m. I didn't sleep great, woke up around 3:30 and never went back to sleep. Body battery 81/44. Weight 172.6 lbs. Delta -0.6 lbs. BMI
22.9. Body Fat 8.2 %. Body Water 67.0 %.

Thursday 22

Resting HR 58. Sleep 7h 45m. Deep 53m. Light 4h 49m. REM 2h 3m. Awake 3m. Body battery 99/38. Weight 174.1 lbs. Delta 1.5 lbs. BMI 23.1. Body Fat 8.6 %. Body Water 66.7 %. NO EXCUSES!

Intervals

Relative effort 30. 7:12, 7:07, 7:05, 6:51, 6:42, 6:46. The splits were not as good as last week's. NO EXCUSES!

Niggles: No issues with the run, but the left high hamstring is a little sore.

Friday 23

Resting HR 55. Sleep 7h 31m. Deep 22m. Light 6h 5m. REM 1h 4m. Awake 11m. Body battery 84/51. Weight 171.6 lbs. Delta -2.5 lbs. BMI 22.7. Body Fat 7.9 %. Body Water 67.2 %.

Easy Run

Relative effort 9. 4.12 mi. Time 40:03. Avg Pace 9:44 min/mi. Elev Gain 36 ft. Avg HR 130 bpm.

Niggles: No niggles, but I definitely didn't feel fresh

Saturday 24

Resting HR 51. Sleep 9h 0m. Deep 56m. Light 6h 13m. REM 1h 51m. Awake 3m. Body battery 100/46. Weight 170.2 lbs. Delta -1.4 lbs. BMI 22.6. Body Fat 7.5 %. Body Water 67.5 %.

Long Run

Relative effort 48. T17s. This was my first long run since September 20. 10.01 mi. Time 1:32:57. Avg Pace 9:17 min/mi. Elev Gain 466 ft. Avg HR 144 bpm.

Niggles: My left hamstring high is sore.

Supporting Justin's Long Run

Sunday 25

Resting HR 56. Sleep 9h 22m. Deep 51m. Light 6h 42m. REM 1h 49m. Awake 6m. Body battery 100/65. Weight 170.5 lbs. Delta 0.3 lbs. BMI 22.6. Body Fat 7.6 %. Body Water 67.5 %.

Recovery day.

TEN 12 - 18 (104.7 / 11:07)

Week 2 of 5k Training

Week 1 was easy peasy. I began adding yoga to the training plan and completed 4 sessions for 53 minutes. This week I'm adding an additional strength day. I need to continue pushing the calf strengthening and hip mobility this week. 

Monday 12

Resting HR 48. Sleep 7h 59m. Deep 38m. Light 5h 48m. REM 1h 33m. Awake 13m. Body battery 100/44. Weight 172.7 lbs. Delta 0.6 lbs. BMI 22.9. Body Fat 8.2 %. Body Water 67.0 %.

Easy 5

Relative effort 17. 5.46 mi. Time 50:03. Avg Pace 9:10 min/mi. Elev Gain 167 ft. Avg HR 139 bpm. Ride ISO. Pre-run: mobility, glute activation, and calf strength. Post-run: Hypervolt for LE.

Niggles: right calf

Strength Session at Planet Fitness: Smith squats and bench. Back extension. Low pulley single arm row. Core.

Yoga For Runners: 7 MIN POST-RUN | Yoga With Adriene

Tuesday 13

Resting HR 62. Sleep 7h 36m. Deep 40m. Light 5h 3m. REM 1h 53m. Awake 1m. Body battery 72/. Weight 172.5 lbs. Delta -0.1 lbs. BMI 22.9. Body Fat 8.2 %. Body Water 67.0 %.

Slightly Faster and Hilly 5

Relative effort 28. 5.70 mi. Time 50:03. Avg Pace 8:47 min/mi. Elev Gain 394 ft. Avg HR 145 bpm. Kinvara 10s. Pre-run: PR lotion to calves. Hypervolt for LE and mobility.

Niggles: right calf, but not as bad as yesterday

Turnpike Spinning

Relative effort 30. 2 PRs. 21.05 mi. Time 1:06:02. Avg Speed 19.1 mph. Elev Gain 476 ft. Avg HR 137 bpm.

Niggles: none

Wednesday 14

Resting HR 60. Sleep 8h 11m. Deep 19m. Light 6h 9m. REM 1h 43m. Awake 1m. Body battery 76/. Weight 171.6 lbs. Delta -0.9 lbs. BMI 22.7. Body Fat 7.9 %. Body Water 67.2 %.

Supporting Justin's Long Run

Freezing. 15.04 mi. Time 1:58:48. Avg Speed 7.6 mph. Elev Gain 682 ft. Avg HR 114 bpm.

Strength Session at Planet Fitness: Hammer incline and bench. KB calf, DL, and step-up with press. Core.

Thursday 15

Resting HR 59. Sleep 7h 36m. Deep 1h 9m. Light 4h 38m. REM 1h 49m. Awake 3m. Body battery 95/54. Weight 171.2 lbs. Delta -0.4 lbs. BMI 22.7. Body Fat 7.8 %. Body Water 67.3 %.

Intervals

Relative effort 37. Mutant Speed. 6 x 2 minutes 6:52, 6:53, 6:42, 6:44, 6:42, 6:40.

Niggles: No issues. 

Friday 16 

Resting HR 54. Sleep 8h 21m. Deep 53m. Light 5h 26m. REM 2h 2m. Awake --. Body battery 100/45. Weight 172.4 lbs. Delta 1.2 lbs. BMI 22.9. Body Fat 8.1 %. Body Water 67.1 %.

60 Minutes Easy

Relative effort 37. T17. 6.33 mi. Time 1:00:02. Avg Pace 9:29 min/mi. Elev Gain 285 ft. Avg HR 139 bpm.

Niggles: The first half was a struggle. I finally felt a bit better and finished with no issues. 

Saturday 17

Resting HR 60. Sleep 8h 26m. Deep 1h 1m. Light 5h 27m. REM 1h 58m. Awake 16m. Body battery 81/15. Weight 172.8 lbs. Delta 0.5 lbs. BMI 22.9. Body Fat 8.3 %. Body Water 67.0 %.

Secret City Ride

Relative effort 91. 41.37 mi. Time 2:36:56. Avg Speed 15.8 mph. Elev Gain 2,156 ft. Avg HR 140 bpm. 

Niggles: My quads were the weakest link. I Was Exhausted!

I started with Justin, Chris, and Jerry but I knew early on that it wasn't my day. The second and third laps (10 miles) we averaged over 18 mph, maybe this did me in. I hung with them for 20 miles then went solo for the remaining 20. My biggest excuse was, I didn't want to be the weakest rider of the group.

I did feel good about hanging with those guys for 20 miles. Averaging 15.8 with all the climbing and half solo wasn't too shabby. The best feeling I had during second half was near the end, 2 guys passed me on Edgemoor and pulled away until Chestnut Ridge. I caught them on the climb, rode their wheel for a bit, and dropped the 2 of them. Two are faster than one, but that goes away when climbing.

Sunday 18

Resting HR 65. Sleep 8h 43m. Deep 1h 21m. Light 5h 19m. REM 2h 3m. Awake 1m. Body battery 45/15.

KTC Alliance Brewing Run

Fun run with Justin and Rebecca. Hung out after with family, Tim M, Tim R, Rebecca W, and Jen S. Good times! Relative effort 9. 4.10 mi. Time 40:02. Avg Pace 9:46 min/mi. Elev Gain 108 ft. Avg HR 133 bpm.

Niggles: No issues. 

TEN 5 - 11 (50.5 / 7:37)

Week One of 5K Training

I've registered for the Pigeon Forge 5k on December 12 and that plan begins today. 

Monday 5

Resting HR 48. Sleep 7h 24m. Deep 21m. Light 5h 26m. REM 1h 37m. Awake 3m. Body battery 100/50. Weight 172.7 lbs. Delta -1.5 lbs. BMI 22.9. Body Fat 8.2 %. Body Water 67.0 %. 

Easy Run

Relative effort 10. T-5s. It's hard to believe that yesterday's beer run was more challenging than today's run. It's amazing the difference cooler temperature and a rested body make. 4.37 mi. Time 40:02. Avg Pace 9:10 min/mi. Elev Gain 95 ft. Avg HR 135 bpm.

Niggles: My left calf had a twinge of pain for 2-3 strides.

Yoga for Runners with Cat Meffan 10 minutes.

Tuesday 6

Resting HR 56. Sleep 8h 4m. Deep 1h 30m. Light 5h 9m. REM 1h 25m. Awake 3m. Body battery 100/48. Weight 172.9 lbs. Delta 0.2 lbs. BMI 22.9. Body Fat 8.3 %. Body Water 66.9 %.

Easy Run

Relative effort 13. Ride ISO. 5.55 mi. Time 50:02. Avg Pace 9:01 min/mi. Elev Gain 102 ft. Avg HR 137 bpm. 

Niggles: I had a slight issue in my left calf, it did not alter my run.

Strength session at Planet Fitness: Glute, shoulder, and chest machines, calf press with KB, TRX row, and, step-ups. Core.

Yoga for Runners with Cat Meffan 10 minutes.

Wednesday 7

Resting HR 57. Sleep 8h 2m. Deep 31m. Light 5h 50m. REM 1h 41m. Awake 19m. Body battery 96/40. Weight 171.0 lbs. Delta -1.8 lbs. BMI 22.7. Body Fat 7.7 %. Body Water 67.3 %.

Easy Run

Relative effort 11. Kinvara 10s. 4.39 mi. Time 40:02. Avg Pace 9:07 min/mi. Elev Gain 141 ft. Avg HR 137 bpm

Niggles: My right calf but very slight

Thursday 8

Resting HR 60. Sleep 8h 33m. Deep 1h 29m. Light 4h 47m. REM 2h 17m. Awake 4m. Body battery 80/46. Weight 169.4 lbs. Delta -1.7 lbs. BMI 22.5. Body Fat 7.2 %. Body Water 67.7 %.

Strength session at Planet Fitness: Smith squats and calf press. Machine calf press, back extension, row, chest press, tricep press, and leg curl. Core. 

Yoga for hips & lower back with Adriene

Friday 9

Resting HR 62. Sleep 8h 20m. Deep 1h 15m. Light 5h 26m. REM 1h 39m. Awake 4m. Body battery 83/30. Weight 172.1 lbs. Delta 2.7 lbs. BMI 22.8. Body Fat 8.0 %. Body Water 67.1 %.

Friday Fartlek

Relative effort 36. 10 x 1 minute. Started pretty slow ~7:40 pace improved to 6:39 by the final rep.

Niggles: None

Travel to Brevard, NC.

Saturday 10

Resting HR 63. Sleep 9h 3m. Deep 1h 10m. Light 6h 1m. REM 1h 52m. Awake 5m. Body battery 72/28. We came to ride the White Squirrel and got rained out.

Rainy Run in Brevard

Relative effort 24. 7.00 mi. Time 1:03:28. Avg Pace 9:04 min/mi. Elev Gain 177 ft. Avg HR 142 bpm. I have missed rainy runs, could have gone for 10.

Niggles: None

Sunday 11

Travel home from Brevard. We really enjoyed the small town, active lifestyle vibe. I'm looking to schedule a weekend adventure there soon.

Resting HR 56. Sleep 9h 37m. Deep 1h 18m. Light 5h 50m. REM 2h 29m. Awake 4m. Body battery 100/40. 

TEN 1 - 4 (128.1 / 10:50)

Thursday 1

Resting HR 60. Sleep 8h 43m. Deep 1h 20m. Light 6h 10m. REM 1h 13m. Awake 3m. Body battery 75/29. Weight 170.5 lbs. Delta -1.2 lbs. BMI 22.6. Body Fat 7.6 %. Body Water 67.5 %.

Rec Ride

Relative effort 5. 5.99 mi. Time 40:08. Avg Speed 9.0 mph. Elev Gain 269 ft. Avg HR 104 bpm.

Friday 2

Resting HR 57. Sleep 8h 0m. Deep 1h 25m. Light 5h 0m. REM 1h 35m. Awake 2m. Body battery 100/49. Weight 172.2 lbs. Delta 1.8 lbs. BMI 22.8. Body Fat 8.1 %. Body Water 67.1 %.

Easy 60

Relative effort 15. 6.65 mi. Time 1:00:02. Avg Pace 9:02 min/mi. Elev Gain 125 ft. Avg HR 136 bpm.

Niggles: None to speak of, but GCT Balance was not great. 52.2 / 47.7

Attempting my 3rd metric century tomorrow at Ride the Plains.

Saturday 3

Resting HR 58. Sleep 8h 36m. Deep 1h 12m. Light 5h 56m. REM 1h 28m. Awake 15m. Body battery 99/6. Weight 172.7 lbs. Delta 0.4 lbs. BMI 22.9. Body Fat 8.2 %. Body Water 67.0 %.

Ride the Plains

Relative effort 126. 62.96 mi. Time 4:06:15. Avg Speed 15.3 mph. Elev Gain 3,478 ft. Avg HR 139 bpm. 

Niggles: None, but my butt and quads were beat up. 

Sunday 4

Resting HR 61. Sleep 9h 35m. Deep 1h 31m. Light 6h 47m. REM 1h 17m. Awake 21m. Body battery 67/8. Weight 174.2 lbs. Delta 1.5 lbs. BMI 23.1. Body Fat 8.7 %. Body Water 66.7 %.

KTC Hi-Wire Brewing Run

Relative effort 15. 3.37 mi. Time 30:01. Avg Pace 8:54 min/mi. Elev Gain 102 ft. Avg HR 144 bpm.

Niggles: none, just tired from yesterday's ride